Is aspartame bad for you? #2

Aspartame is an additive found in many 'no added sugar' products.  It is an artificial sweetener completely metabolized in the gut and absorbed as aspartate, phenylalanine, and methanol.  The question is, is aspartame bad for you?

There is long standing controversy over the safety of aspartame consumption and it is very confusing for consumers who are using it to reduce their calorie intake and lose weight.  'Diet Coke' is naturally seen as a healthier alternative, but some suggest that the aspartame in it may do more damage than sugar in regular Coke.

Research has investigated the effect of aspartame on antioxidant levels in the brain and it was conclusive that it had a negative effect.  The results of this experiment indicate that long-term consumption of aspartame leads to an imbalance in the antioxidant/pro-oxidant status in the brain, mainly through the mechanism involving the glutathione-dependent system http://www.ncbi.nlm.nih.gov/pubmed/22385158.  This suggests that our ability to neutralise free radicals in our brain tissue is compromised when we consume aspartame in our diets. 

However, despite extensive research which has shown aspartame is a negative addition to diet foods, many studies exist which show that aspartame is safe.  From personal research so far, I have failed to find a study which has sufficient longevity and looks at how aspartame could effect people when they consume it for many years, with most studies looking at how a few weeks or days of aspartame affects performance.

Aspartame has been linked to many health issues including headache, dizziness, digestive symptoms, and changes in mood, as well as more serious health problems such as Alzheimer disease, birth defects, diabetes, attention deficit disorders, Parkinson disease, lupus, multiple sclerosis, and seizures. However, studies do not exist to prove that aspartame directly causes these health issues. 

The problems is that despite huge amounts of research there really is very little research to suggest that aspartame is bad for us.  However, my argument is that foods which contain aspartame are actually not good for us in other ways.  They are usually heavily processed, low is natural 'good' fats and they increase our desire for sugary flavours.

If we balance our blood sugar effectively with whole grains and good quality proteins then we should not need to supplement our diet with artificial sweeteners and could use natural sugars such as honey and fruit in small amounts instead. 

Our body works chemically and just because something is artificial rather than natural, doesn't mean that it has a negative effect on the body.  However, when we start adding large amounts of extracted or laboratory developed additives into our foods, you have to ask yourself if it is necessary?  Or healthy?

If you stick to balanced natural foods then there is no need to take this gamble with your health.

Choose natural and removed the risk.

Josie.


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MSG and Weight Gain.

First let's look at common foods which often contain MSG:

Crisps
Meat products e.g sausages, chicken wings
Sauces e.g soy sauce
Canned foods with sauces
Seasoned foods
Instant noodles
Salty snack foods
Frozen Dinners
Salad Dressings
Fast Food

While we look at fast food, here is a a list of KFC foods which contain MSG:

Roasted Ceasar Salad (WITHOUT dressing and croutons)
Crispy Ceasar Salad (WITHOUT dressing)
Roasted BLT Salad (WITHOUT dressing)
Crispy BLT Salad (WITHOUT dressing
Hidden Valley - The Original Fat Free Ranch Dressing
KFC Creamy Parmesan Ceasar Dressing - contains parmesan cheese - very high in MSG naturally
KFC Garlic Parmesan Croutons Pouch - contains parmesan cheese - very high in MSG naturally
KFC Famous Bowls - Mashed Potatoes with Gravy
Gravy
KFC Famous Bowls - Rice with Gravy
Rice
Seasoned Rice
KFC Snacker - Chicken
KFC Snacker - Honey BBQ
Honey BBQ Sandwich
Double Crunch Sandwich
Crispy Twister
Oven Roasted Twister
Oven Roasted Twister (WITHOUT sauce)
Tender Roast Sandwich
Tender Roast Sandwich(WITHOUT sauce)
Original Recipe Chicken  (its in the marinade - it's literally soaked in MSG and salt)
Extra Crispy - MSG is in both the marinade AND the breading
Colonel's Crispy Strips
Popcorn Chicken
Chicken Pot Pie
Boneless HBBQ Wings
Boneless Fiery Buffalo Wings
Sweet and Spicy Boneless Wings
Hot Wings
Green Beans (yeah, this shocked us too)
Mashed Potatoes with Gravy
Potato Wedges

Needless to say that McDonalds and Burger King have similar lists.

The Obesity Link

MSG was first designed, or so the story goes, to give to hospital patients and the elderly as a way to stimulate the appetite to increase weight and promote health by increasing nutrient intake http://www.ajcn.org/content/90/3/844S.full.

However, when it comes to KFC big buckets....it makes you wonder why this would be a useful addition for the consumer?  To want to eat, and eat and eat...?

Our diets in the west are already full of foods which make us put on weight very quickly e.g. high fructose syrup and added refined sugars.  They are also loaded with trans and hydrogenated fats which stagnate the body's tissues and create deposits in our arteries.  So, why do the companies which use this additive want us to eat insatiable amounts of these degrading foods?  Money-making is a scary truth when it comes to additives. 

It starts to make sense why childhood obesity is growing when so many foods have hidden MSG which is increasing their appetite for more of the same devitalised foods. 

“McDonalds is stealing our children” (Banksy).

Label checking is so important and remember that MSG can be labelled as:

Autolyzed Plant Protein
Autolyzed Yeast
Calcium Caseinate
Carrageenan
Gelatin
Glutamate
Glutamic Acid
Hydrolyzed Anything or Anything Hydrolyzed
Maltodextrin
Monopotassium glutamate
MSG
Monosodium glutamate
Senomyx
Sodium Caseinate
Textured Protein
Vegetable Protein Extract
Yeast Extract
Yeast food or nutrient

Good luck hunting through your labels, remember that making food from scratch with natural ingredients is your best bet :)

Josie



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I feel tired all the time. How can I get more energy?

Here are some familiar stories that you may connect to...

-I find it hard to wake up.

-I feel tired mid-morning. 

-I find it hard to focus.

-I wish I could go back to bed.

-I find my thoughts are racing or hard to keep track of.

-I dream of closing my eyes and sleeping instead of getting off the tube?

-I rely on coffee and tea to get me through the day?

-I feel SO irritable, especially when I get asked to do things!

-I crave chocolate and sweet foods to give me a lift?


If this sounds familiar, you need to make some changes to get that spring back in your step!  Life will feel much more fun if you do! :)

Feeling tired on waking and feeling sluggish throughout the day is a very common theme for nutritional advisors and therapists.  Almost everyone experiences periods of fatigue when they are stressed, simply have too much on (or had a big night out!).  However, a lot of people seem to feel their energy is low all the time, or only good at one point in the day.  This is not how our bodies should feel and it is certainly not fun!

Here are my five top tips that you can start today...

1. Balance blood sugar. 

This is probably the biggest problem in the West.  Simple carbohydrates act like sugar in the blood.  White bread, white rice, white pasta, white flour goods, fruit, added sugars, chocolate, honey...ALL of it is going to escalate your blood sugar whether it is natural or not.  Avoid having a meal which is not balanced with protein.  If you are eating fruit, which of course you should, then have it with some nuts and seeds to balance the snack.

2. Reduce stress.

This is a terrible one for fatigue.  When we are stressed we release cortisol and adrenaline into the body; this uses up our supplies of essential nutrients and makes us feel wired and tired.  It also releases high levels of glucose into our blood which we often don't use, so store it on our tummies! uh oh!

3. Eat more essential fatty acids.

These wonderful fatty acids are tremendously good for us.  Omega 3 and omega 6 from good sources are great for releasing stored fat from our cells, increasing our energy levels and increasing our brains ability to function and cope with day to day life as well as reducing inflammation.  Natural sources include oily fish such as salmon and mackerel (2-3 times a week), flax, borage and evening primrose oils.

4. Make time to relax...not sleep..relax!

Taking time to walk in nature, meditate, sing, dance and laugh (whatever it is that makes you feel relaxed) is so vital to our ability to deal with stress and feel energised.  Dashing from one place to another, straight from work to meet a friend or directly to the pub without getting dinner is a really bad idea if you are already tired.  Try to make time to do what you love, it will increase your natural reserves of energy by making you feel peaceful and connected to yourself (this is when we are quiet enough to realise how we really feel).

5. Cut down on caffeine.

I know this is an unpopular reality, and yes, some caffeine will be ok.  One or two cups is usually tolerable.  But if you read again why stress is bad for you?  Caffeine does the same.  It creates the stress response in the body and keeps you going on a  false high while the rest of your body's systems work double time without replenishing themselves.  If you NEED coffee, then you need to try and do a day without it, if you can't, then the addiction could be damaging your energy levels.  Try to do a weekend without caffeine, see how you feel...


Best of luck with your energy levels and remember, you simply cannot do everything.  Sometimes you simply need...to...stop! :)

Josie.


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I always wake up tired. What should I do?

If you find yourself waking up in the morning feeling tired then don't worry, you are not alone.  Waking up and feeling like you are not ready for the world is a thought so many people get these days.  Be reassured that there are steps you can take to try and get your energy back.  Here are my top five tips:

1. Never eat before bed. 

Try and get at least two or three hours of activity before you sleep.  Your body needs to digest the food before you try and get your beauty sleep, otherwise your sleep will not be restorative and you will wake up tired.

2. Try cutting out wheat and/or dairy. 

Both these can cause problems in a lot of people by stimulating their immune response.  The gluten in wheat and the lactose in milk can cause reactions in so many people, this immune reaction can create fatigue and slow the digestive system down, making you feel sluggish in the morning. Try an elimination diet if you suspect these food groups.

More at: http://therealfoodcoach.blogspot.co.uk/2012/02/how-can-i-test-for-wheat-intolerance.html

3.  Drink more water. 

We need about 2litres of water a day as an adult and most people get a lot less than that!  If we do not have enough water in our body's tissues then we will feel achey, tired and waking up will be horribly hard.  Always make sure you have water on your night stand to start the day with.  Our brain in about 70%water, if you are dehydrated, it makes sense that it will be hard to think.

More at: ://therealfoodcoach.blogspot.co.uk/2012/02/how-much-water-should-i-drink.html

4. Get more exercise. 

Exercise stimulates our lymphatic system which helps us to release toxins from our tissues.  It always helps to release stress which can clog up our systems and make us acidic in pH.  If you do some light exercise in the morning and evening then your body will feel a lot less lethargic and your mind will feel clearer on waking.

More at: http://therealfoodcoach.blogspot.co.uk/2012/05/exercise-for-stress-reduction.html

5. Start the day with a green smoothie.

Instead of reaching for a strong coffee, give your body what it actually needs, a big nutrient rich boost and some nutritious fibre.  When we feed our tired body caffeine then it perpetuates a dangerous cycle of stress which leaves us tired and wanting more.  Imagine a graph where we spike up in energy, but drop down lower than before; this is coffee.  A green smoothie will pick you up and keep you up, while replenishing your whole system.  Perfect choice!

More at: http://therealfoodcoach.blogspot.co.uk/2010/09/surrender-to-smoothies.html

So, try these tips and remember to aim for 8 hours sleep a night.

Josie

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Fasting: A tool to connect to your spiritual side.

Many people think that detox is something new.  Often it is viewed as a fad which has risen to replace the fat free diets of the nineties.  In reality, detoxification and fasting have been practised for centuries to cleanse the body physically and spiritually. Fasts have been used by Christians, Jews, Muslims, Hindus, Taoists and Buddhists as a tool for connecting spiritually to something higher and to reach deeper within themselves. 

When someone fasts they are abstaining from indulgence and greed, allowing a closer connection to their more intuitive and spiritual side.  This does not mean you need to be religious to fast, or to follow a religion or spiritual belief to experience this peaceful state of knowing.

In most normal lives, people usually eat three meals a day.    This takes time to prepare, energy to assimilate and enzymes to digest.  When taking part in a fasting programme this part of the day is removed, leaving space to reflect on the journey of the day in a different way.  By removing such deeply ingrained rituals we leave space for new thoughts and feelings.  The energy that is usually expended on eating and digestion is placed in replenishing the body’s tissues and allowing the mind further energy to process and reflect.

During a fast all your senses are heightened, your energy bodies are closer to the surface and suddenly a sense of clarity and awareness allow you to connect to life in a different way.  Spiritual leaders used this tool as a way of clarifying their body and mind to allow messages from their ‘higher selves’, ‘God’ or simply to nature. 

Detoxification and fasting is not simply about clearing your body of unwanted wastes, it is about freeing your mind of the routine of eating and the physical drain of constant digestion.  The clarity and certainty that arises from fasting make it a fantastic way to start a new chapter in your life or to heal your emotions. 

Often when we pass through the process of our lives we move from one stressful situation to another without really taking time to rest with ourselves, to reflect and replenish.  This often results in stored bitterness, resent or uncertainty.  This insecurity and confusion is hard to shift when your body is still trying to recover physically and often it is stored within our tissues and rears it heads at times when we feel tired or weak. 

Spiritual leaders used fasting as a tool to reflect and recharge, to release stored anger and review situations objectively to create a peaceful and balanced way of seeing.  Sometimes all it takes is spending some time alone in nature to feel a renewed connection to our inner state of knowing.

Fasting and detoxing is a fantastic tool in the modern world to do the same as our ancestors did and connect to ourselves on a deeper level.  Often when people detox they report a clarity and freedom of thought which quickly releases stored anger and pain.  This allows the faster to see the world through a new, more positive perspective.  Our tissues are a reflection of our thoughts, if we feel low and miserable and keep old hurt and anger stored up, it is really hard to feel well.  Equally, if we experience physical illness, feeling positive becomes a challenge. 

By cleansing both our emotional and physical body during a fast we can often release this ‘mind/body depletion cycle’ and re-balance the ‘whole self’ holistically. 

Because fasting can bring up old stored emotional upset it is important to do it with guidance and be sure you have support throughout the process.

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Detox Your Body: Heal Your Mind

Fasting is a way to cleanse your mind, body and soul... not just shed a few pounds.

Detox sounds like something that you do for your physical body, and typically people are led to believe that it is only for this purpose.  However, a fast done correctly and monitored effectively will have fantastic benefits for your emotional as well as your physical health.  Never underestimate the effect a fast will have on the mind and mental well being, it is often quite profound.

After working in detox centres for the last three years I have found that everyone, whether they realised it at first or not, was going through a radical change in their thinking and approach to their lives.  When you decide to respect your body, and therefore yourself, by embarking on a cleansing fast, your mind responds with enlightening changes too.

Our mind and body are intrinsically linked and holistic approaches to health will never separate the two.  A holistic therapist will consider the effect your thoughts and personal life are having on your body as well as the things you are putting in and on it.  When you are filling the body with simple carbohydrates, refined sugars, chemical products and additives then your mind will also be affected by these compounds. 

When you do a fast, your mind will go through a journey of its own as you release these toxins from the system.  Your gut and your liver are vital; together they transport nutrients around your body and cleanse your blood.  If they are both clogged with old waste then this antigen, pathogen ridden waste gets transported through your blood and to all the tissues of your system. 

Imagine a car run on old, dirty, reused fuel; it would not get you very far and probably not sound very happy.  Your body is the same, when it is run on this congested old debris you will feel tired, foggy headed, de-motivated, unhappy and perhaps show symptoms of illness. 

Once you clean out your system then healthy, clean blood rushes through your circulation to heal and replenish every cell.  Your emotions responds with a new clarity of mind, enthusiasm for life and a feeling inside that anything is possible.  This alone is a great reason to do a fast and the new found motivation which you experience allows you to continue on your new healthy path for much longer than any fad diet or medications. 

Fasting is a fantastic path to a new way of living and seeing.

Josie

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